Jazzed Up Kumara Salad

1. Cut kumara into generous hunks, leaving the skinds on and microwave or steam for 5- 6 minutes.

2. Add broccoli and cook another 3 minutes.

3. Place in a serving dish, top with parsley, mint and mussles.

4. Combine garlic, vinagarette with dressing and shake well. Pour over kumara.

5. Serve.

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Nutrient	Quantity
Total fats	43.4944 g
Protein	14.5978 g
Carbohydrates	26.1808 g
Energy	541.954 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.381 g
Water	225.8621 g
Aspartic acid	1.4151 g
Calcium, Ca	141.645 mg
Lutein + zeaxanthin	3412.475 g
Fiber, total dietary	2.9707 g
Fatty acids, total saturated 22:0	0.0522 g
Carotene, beta	3053.165 g
Niacin	2.7717 mg
Fatty acids, total saturated 18:4	0.035 g
Vitamin A, RAE	329.942 g
Arginine	0.9875 g
Riboflavin	0.312 mg
Tocopherol, beta	0.0446 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0027 g
Fatty acids, total saturated 20:1	0.264 g
Glutamic acid	1.8287 g
Sodium, Na	325.031 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6544 g
Total lipid (fat)	43.4944 g
Manganese, Mn	3.6401 mg
Fructose	0.3355 g
Proline	0.6565 g
Fatty acids, total saturated 16:0	4.9491 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	9.2567 g
Choline, total	78.201 mg
Sugars, total	15.6121 g
Serine	0.6373 g
Fatty acids, total saturated 10:0	0.0061 g
Fatty acids, total saturated 18:0	0.8865 g
Fatty acids, total saturated 20:4 undifferentiated	0.07 g
Vitamin B-6	0.1608 mg
Selenium, Se	44.9525 g
Ash	3.469 g
Fatty acids, total saturated 18:1 undifferentiated	29.2646 g
Pantothenic acid	0.9263 mg
Phenylalanine	0.5378 g
Copper, Cu	0.2438 mg
Betaine	0.0405 mg
Thiamin	0.2836 mg
Retinol	48 g
Methionine	0.3003 g
Iron, Fe	9.4324 mg
Carbohydrate, by difference	26.1808 g
Phosphorus, P	251.712 mg
Folate, total	169.87 g
Tocopherol, gamma	0.6741 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.188 g
Fatty acids, total saturated 22:1 undifferentiated	0.026 g
Alanine	0.8658 g
Cholesterol	28 mg
Valine	0.6487 g
Fatty acids, total saturated 18:2 undifferentiated	4.0685 g
Glycine	0.8546 g
Carotene, alpha	3.72 g
Glucose (dextrose)	0.302 g
Fatty acids, total saturated 14:0	0.0655 g
Zinc, Zn	2.4153 mg
Isoleucine	0.6092 g
Fatty acids, total saturated 12:0	0.0003 g
Fatty acids, total polyunsaturated	5.0183 g
Fatty acids, total saturated 14:1	0.0006 g
Fatty acids, total polyunsaturated 17:1	0.0506 g
Leucine	0.9967 g
Vitamin A, IU	5802.386 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.022 g
Folate, DFE	169.87 g
Tryptophan	0.1669 g
Vitamin C, total ascorbic acid	132.1197 mg
Phytosterols	93.645 mg
Fatty acids, total polyunsaturated 18:1 c	0.0012 g
Fatty acids, total saturated 20:0	0.1677 g
Tyrosine	0.444 g
Vitamin B-12	12 g
Vitamin K (phylloquinone)	1008.543 g
Fatty acids, total saturated	6.1453 g
Histidine	0.274 g
Fatty acids, total monounsaturated	30.2601 g
Threonine	0.6056 g
Folate, food	169.87 g
Fatty acids, total polyunsaturated 17:0	0.0089 g
Cryptoxanthin, beta	106 g
Vitamin E (alpha-tocopherol)	6.8824 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.253 g
Magnesium, Mg	80.016 mg
Lysine	1.0193 g
Potassium, K	863.1 mg
Cystine	0.1716 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange juice	0.25 cup	27.9	6.448	0.124
Sugar	2 teaspoons	36.708	9.1816	0
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Olive oil	3 tablespoons	358.02	0	40.5
Parsley	1 cup	21.6	3.798	0.474
Garlic Clove	1	0	0	0
mint	2 tablespoons	5.016	0.9587	0.0832
mussel	100 g	86	3.69	2.24
broccoli floret	3 cups	0	0	0
kumara	4	0	0	0
oil vinegar dressing mayonnaise	1 tablespoon	0	0	0